Full Body Dumbbell Hypertrophy
Training program · by TRY Fitness
Full Body Day 16 exercises
- Dumbbell Floor Press4 sets
- One Arm Dumbbell Row4 sets
- Goblet Squat3 sets
- Dumbbell RDL3 sets
- Standing Dumbbell Press3 sets
- Dumbbell Curl2 sets
Full Body Day 26 exercises
- Dumbbell Deadlift3 × 8–12
- One Arm Dumbbell Row4 × 8–12
- Dumbbell Front Squat3 × 8–12
- Arnold Press3 × 8–12
- Dumbbell Floor Press4 × 8–12
- Dumbbell Standing Calf Raise2 × 10–15
Full Body Day 36 exercises
- Dumbbell Floor Press4 × 8–12
- One Arm Dumbbell Row4 × 8–12
- Goblet Squat3 × 10–15
- Dumbbell RDL3 × 8–12
- Standing Dumbbell Press3 × 8–12
- Overhead Dumbbell Extension2 × 10–15
Program report card
5 on target2 worth a look1 holding back
Priority fix — Recovery spacing. Reorder the week so the hard Chest, Back, Shoulders, Quads, and Triceps sessions sit at least one full day apart — the total work doesn't change, only the spacing.
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